A difficult day at work can have lasting effects. A disagreement with a boss over a major financial investment escalated into criticism of working style and inexperience. This led to feelings of anxiety and panic, lasting for weeks. Such a prolonged experience is known as distress, according to Dr. Kali Cyrus, a psychiatrist in Washington, D.C.

Dr. Cyrus explains that distress involves persistent negative emotions and physical symptoms like stress and fatigue, affecting everyday life. Distress can arise from situations like professional disagreements, major life changes, or high-pressure events. She notes that paying attention to one’s body and mind might prevent discomfort from escalating into distress.

Understanding Distress and Discomfort

When experiencing a stressful incident, it’s important to observe triggers. Feelings of discomfort in the body often signal something wrong. Symptoms of discomfort might include tightness in the chest, stomach pain, or difficulty sleeping and concentrating. If these symptoms persist for more than a few hours, they might turn into distress. In these cases, the nervous system becomes deregulated, potentially leading to chronic conditions like depression or anxiety.

Dr. Cyrus advises those experiencing these symptoms to consult their primary care doctor. A physical exam and blood tests can rule out health issues, while therapy or medication might be recommended if symptoms persist.

Preventing Distress

Dr. Cyrus offers strategies to prevent discomfort from becoming distress:

• Change the scene: If you notice feelings becoming overwhelming, switch your environment. Go outside, take a few deep breaths, or call a friend.
• Recount the event: Creating a narrative of the event can help pinpoint distress sources and highlight overlooked details. Share this with a friend, family member, or therapist.
• Name your emotions: Using tools like a feelings wheel can help more accurately describe emotions.
• Identify triggers: Understanding what causes discomfort allows for proactive management. Examine situations that elicit strong reactions and address them accordingly.

The author learned to manage sensitivity to feedback that references inexperience by taking deep breaths and informing others of the need for time to consider feedback. This approach enabled a sense of control over emotions.

The audio production was by Sylvie Douglis, with digital editing by Malaka Gharib and visual editing by Beck Harlan. To contribute thoughts, leave a voicemail at 202-216-9823 or email [email protected]. For more, listen to Life Kit on Apple Podcasts and Spotify, and sign up for the newsletter.